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Training Log Archive: ken

In the 7 days ending Dec 20, 2010:

activity # timemileskm+mload
  Running6 2:28:44 16.38(9:05) 26.36(5:39) 20832.1
  Stretching6 56:004.0
  Orienteering1 42:43 3.64(11:44) 5.86(7:18) 1479 /11c81%21.2
  Total6 4:07:27 20.02 32.21 3559 /11c81%57.3
  [1-5]6 3:21:27
averages - sleep:6.5

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Monday Dec 20, 2010 #

12 PM

Running 16:10 [2] 1.83 mi (8:50 / mi) +44m 8:13 / mi
ahr:154 max:179 (injured) shoes: Nimbus 12

Stretching 10:00 [0]

Sunday Dec 19, 2010 #

Event: QOC Meadowood
 
11 AM

Orienteering 42:43 intensity: (13 @1) + (3:23 @2) + (15:28 @3) + (23:21 @4) + (18 @5) *** 5.86 km (7:18 / km) +147m 6:29 / km
ahr:165 max:191 spiked:9/11c shoes: VJ Falcon spikes 2009

ran green to take it easy on my knee. that seemed to work since it felt ok. on the other hand my lower back is really bothering me afterwards, probably from a combination of ducking under lots of branches and not doing my hip flexor stretches as religiously in recent weeks.

Running warm up/down 7:49 intensity: (29 @1) + (4:41 @2) + (2:24 @3) + (15 @4) 0.84 mi (9:20 / mi) +20m 8:41 / mi
ahr:150 max:167 shoes: VJ Falcon spikes 2009

Stretching 8:00 [0]


Green - Splits

Friday Dec 17, 2010 #

8 PM

Running 36:15 intensity: (32:15 @2) + (4:00 @3) 3.87 mi (9:22 / mi) +49m 9:01 / mi
ahr:160 slept:6.0 shoes: Nimbus 12

Once around NIH. Knee started out feeling tight but loosened up.

Stretching 8:00 [0]

Thursday Dec 16, 2010 #

12 PM

Running 37:27 intensity: (32:27 @2) + (5:00 @3) 4.26 mi (8:47 / mi) +52m 8:28 / mi
ahr:148 slept:7.0 shoes: Nimbus 12

cold and snowing. we got about an inch.

Stretching 10:00 [3]

Wednesday Dec 15, 2010 #

4 PM

Running 16:00 [2] 1.81 mi (8:50 / mi) +43m 8:14 / mi
ahr:147 shoes: Nimbus 12

Stretching 10:00 [0]

Tuesday Dec 14, 2010 #

12 PM

Running (treadmill) 35:03 [2] 3.77 mi (9:18 / mi)
ahr:147 shoes: Nimbus 12

Stretching 10:00 [0]

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